Napra

One Knee To Chest

Stretching & mobilityBeginner GlutesHamstringsLower back Bodyweight
One Knee To Chest, step 1
1. Lie on your back, one leg straight, the other knee bent.
One Knee To Chest, step 2
2. Pull the knee to your chest, holding under the knee; the other leg stays down. Hold 10–20 s.

How to do it

  1. Start off by lying on the floor.
  2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
  3. Gently tug that knee toward your nose.
  4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Log it in Napra

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